(215) 291-2968 Saturday - Jan 23, 2021

WOD 061214: It’s Lunge Time!!!


Crossfit Novem Push Jerk 3@65% 3@75% 3×3@85% Sets Across 10 Minute EMOM 5 Burpee Buy In Then AMRAP Racked Lunges (95/65) (1,2..) Score is Total Lunges Novem Bootcamp 12min AMRAP 100ft 1-Handed Farmer Carry 15 Russian Swings 10 Burpee Lateral Hops Over KB or DB 12min AMRAP 10 Ring Rows 10/10 Walking Lunges 10 Wall Balls

Crossfit Novem

Push Jerk

3@65%

3@75%

3×3@85% Sets Across

10 Minute EMOM

5 Burpee Buy In

Then

AMRAP Racked Lunges (95/65) (1,2..)

Score is Total Lunges

Novem Bootcamp

12min AMRAP

100ft 1-Handed Farmer Carry

15 Russian Swings

10 Burpee Lateral Hops Over KB or DB

12min AMRAP

10 Ring Rows

10/10 Walking Lunges

10 Wall Balls

Novem Barbell

High Hang Sn doubles

work to max for the day

Meatball Complex

(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)+ (2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk

5 sets increase wt slowly, start w/ 60%

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo